Sadly, bulking season is over and so is powerlifting – for now. I will post a summary when I have some time — maybe this weekend? Today I started the Dan John transformation program. The model is a three week pre-olympic lifting program with three days of lifting each week. The first day is upper body, second lower body and third power. The goal is to gain some lost mobility and become comfortable swinging, cleaning, and snatching before I start Dan John’s Big 21 olympic lifting program.
Three rounds EMOM (1 clean + 8 presses) 115, 125, 135
Three rounds EMOM power curl (8 clean curl then three second negative)
Three rounds 6 pull ups, 6 dips, 20 pull aparts
2×2,3,5 SA press 40, 50#